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Back Squat, 5x5
WOD 1:
21 – 15 – 9
KB Swings
Lateral Burpees (hop over KB)
- rest 3-5 minutes
WOD 2:
1000m Row
“Fame, fortune, and power are not success. Success is peace of mind, which is the direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming.” -Coach John Wooden
Deadlift 3×3
3 Rounds
400m Run
12 Deadlifts (245/165)
21 Wallballs
“Passion. It lies in all of us. Sleeping... waiting... and though unwanted, unbidden, it will stir... open its jaws and howl. It speaks to us... guides us. Passion rules us all. And we obey. What other choice do we have? Passion is the source of our finest moments. The joy of love... the clarity of hatred... the ecstasy of grief. It hurts sometimes more than we can bear. If we could live without passion, maybe we'd know some kind of peace. But we would be hollow. Empty rooms, shuttered and dank. Without passion, we'd be truly dead.”
― Joss Whedon
Power Snatch 2 rep max
30 Bar hop Burpees
400m Run
15 Power Snatches (115/80)
800m Run
15 Power Snatches
400m Run
30 Bar hop Burpees
I never dreamed about success. I worked for it." -Estee Lauder,
Back Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
5 Rounds
10 Front Squats (155/105)
10 Toes to Bar
15 Wallballs
“The advice I like to give young artists, or really anybody who'll listen to me, is not to wait around for inspiration. Inspiration is for amateurs; the rest of us just show up and get to work. If you wait around for the clouds to part and a bolt of lightning to strike you in the brain, you are not going to make an awful lot of work. All the best ideas come out of the process; they come out of the work itself. Things occur to you. If you're sitting around trying to dream up a great art idea, you can sit there a long time before anything happens. But if you just get to work, something will occur to you and something else will occur to you and something else that you reject will push you in another direction. Inspiration is absolutely unnecessary and somehow deceptive. You feel like you need this great idea before you can get down to work, and I find that's almost never the case.”
― Chuck Close
Clean & Jerk 1 rm
5 Rounds
10 Power Cleans (135/95)
10 Burpees
This is the second of Stephen Covey’s 7 Habits of Highly Effective People. We must first create the mental vision of what we want to physically become. What do you want to “see” when it’s over? Stephen Covey spoke of an exercise of picturing yourself at your own funeral, floating around and listening to what people were saying about you. What would you want to hear? Are you living the life you need to live for people to feel that way about you? Would your teammates come back for your funeral? What would they say?
Back Squat
2*5 @ 65%
3*5 @ 70%
Front Squat
4×5 @ 60%
Metcon:
3 Rounds
7 Muscle-ups (sub 14 Pull-ups)
14 Front Squats (115/80)
35 Double Unders (or 105 Single unders)
“You're off to Great Places! Today is your day! Your mountain is waiting, So... get on your way!”
Strength:
Back Squat
1*5 @ 65%
1*5 @ 70%
1*5 @ 75%
1*5 @ 80%
Metcon:
10 Thrusters (135/95)
30 KB Swings (55/35)
8 Thrusters
24 KB Swings
6 Thrusters
18 KB Swings
4 Thrusters
12 KB Swings
2 Thrusters
6 KB Swings
“You can fool some of the people all of the time, and all of the people some of the time, but you can not fool all of the people all of the time.”
― Abraham Lincoln
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Strength:
Back Squat: 1×5 @ 70%, 1×5 @ 80%, 1×2 @ 85%, 1×3 @ 90%, 1×1 @ 100%
Metcon:
7 Rounds For Time:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
“All the effort in the world won't matter if you're not inspired.”
― Chuck Palahniuk
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."